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  The bones become more brittle and lose strength as we age. Moreover, the bones don’t stop developing till the age of 30. This means that you have childhood, adolescence, and early adulthood to nourish your bones with essential minerals before they eventually stop developing. Doing this will reduce your risk of developing weak bones later in life.
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Here are some tips to help you build healthy bones:

Eat Foods Rich In Calcium 

Calcium is what makes up ninety percent of the bones. However, the body does not produce calcium on its own. When it is not getting the right dose of calcium, it starts to leech of the calcium in your bones. Add calcium-rich foods to your diet. These include foods such as milk, yoghurt, cheese, kefir, sardines, salmon, soybeans, spinach, and orange juice. Calcium keeps the bones strong and prevents bone problems such as osteoporosis.

Increase Your Vitamin D Intake 

Not only is vitamin D one of the most vital nutrients in the body, but it also plays a huge role in the effectiveness of calcium. This means that you can have the right dose of calcium in your body but still be at risk of getting osteoporosis if you don’t have enough vitamin D.
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Boost your vitamin D intake by eating foods such as milk, Egg yolks, sardines, and orange juice. Don’t also neglect to get extra doses of vitamin D by spending 10 to 15 minutes daily in the sun.


Regular and healthy doses of exercise strengthen the bones and ensure they are always in good shape. The best exercises for the bones include aerobic exercises such as jogging, walking, swimming, and even dancing.

Cut Down On Caffeine 

While nutrients like vitamin D boost the effectiveness of calcium, caffeine alters the body’s ability to absorb calcium. This can lead to a reduction in bone mass and the occurrence of fractures, especially in people who don’t consume enough calcium. Featured Image Source: Feed My Fit
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This article was first published on 10th May 2021


Ikenna Nwachukwu holds a bachelor's degree in Economics from the University of Nigeria, Nsukka. He loves to look at the world through multiple lenses- economic, political, religious and philosophical- and to write about what he observes in a witty, yet reflective style.

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